SKILL
Rowing Skill and Technique Work

METCON
EMOM 25:00
Minute 1: 40s Hollow Rocks
Minute 2: 40s Calorie Row
Minute 3: 40s Double Unders
Minute 4: 40s Calories Bike or Ski Erg or Running
Minute 5: Rest

EXTRA CREDIT
BP Bodybuilding Complex:
Down the Rack DB Hammer Curls x submax reps each set of DBs
*Between each set complete 15 DB Rolling Triceps Extensions

Romanian deadlift w. KBs
4x6r
Rest as needed.

A.

90s. Row/Bike/Run/Ski

2 rds:
9 Kang squat
5 Walk out + 1-3 Push ups
7 Ring row
6-8 Active shoulders (Handstand)

45s. Row/Bike/Run/Ski

2 rds:
5-8 Deadlift
5-8 Hang Power clean
5-8 Shoulder/Push press

Mobility...
- Lunge complex
- Pigeon stretch
- Couch stretch
- Shoulders
- Front rack

1rm snatch test
+
”Annie”
50-40-30-20-10
DU
Situps

WORKOUT OF THE DAY:

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Metcon (time)

For time:
100m lunges
100m bear crawl
100m backward lunges
100m lizard crawl

Harjoituksen tarkoitus on kehittää kehonhallintaa sekä koordinaatiota. Tavoite on tehdä annetut liikkeet mahdollisimman nopeasti.

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WARM-UP:

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5/5 downward dog to basic lizard
20m walking lunges
5/5 half kneeling hamstring stretch
20m bear crawl
5/5 pigeon stretch with reaches
20m backward lunges
10 thoracic rotation
20m lizard crawl

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Was a great run in the forrest with the dogs. Really enjoyed it but it was incredibly exhausting running off-road after the almost swedish mile long walk this morning.

10 rounds
15 Russian kb swings 32/24kg
15 Box jumps 60/50cm
15 Sit-up

1) strict HSPU 3x5
2) HS 3x60s

Partner wod
10rft, alternate full rounds
3 power clean 70/45
5 Front squats 70/45
7 HSPU

4x 60s rest between
5 x push press bb/db
5 x bb/db bicep curl
5 x dip
5 x backsquat